Sunday 16 September

Bob clapping PU

WOD:

“Power Elizabeth”

21-15-9 reps of:
Power clean @ 135/95
Ring dips

*20 min cutoff

SCALES:

Gold

21-15-9 reps of:
Power clean @ 125/85
Ring dips

Silver

21-15-9 reps of:
Power clean @ 105/75
Ring dips or bar dips (band assisted)

Bronze

21-15-9 reps of:
Power clean @ 95/65
Bar dips (band assisted)

WARMUP:

5 min AMRAP:
5 Power cleans (work up to WOD load)
3 Ring dips
5 Passes on the triceps against an empty bar

SKILL WORK OR SQUAT CYCLE

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